Makhana- an Indian treasure trove of health

Evening snackers or a perfect companion for road trips, Makhanas are a perfect blend of taste and health. These tiny balls are packets of energy and come with a host of health benefits.

They are also referred to as lotus seeds or fox nuts which is derived from Euryale ferox plants. They are largely grown consumed in Asia and are often used in medicines to treat various conditions. Its strong nutritional value also make it a good choice to consume during fasting.

Here are some health benefits of Makhane-

Packed with nutrients: Makhana is filled with calcium, protein, fibre, magnesium, iron and phosphorus which help to protect your immunity system from foreign compounds. It also supports your bone health, controls blood pressure and maintains cholesterol levels.

High in antioxidants: Makhanas are a rich source of antioxidants. Consuming them regularly can protect you against chronic diseases like type 2 diabetes, heart disease, and cancer. It also helps in controlling inflammatory conditions such as inflammatory bowel disease.

Promotes heart health: Makhana extract can help in controlling cholesterol and triglyceride levels, thus improving heart health.

Improve blood sugar: consuming makhana may help in controlling blood sugar levels but more human research is required to find it as an alternate to diabetes management medication.

Anti-ageing properties: Eating makhanas can improve skin quality and their elasticity because of antioxidants and amino acids present in them.

Now that we have gone over the health benefits of Makhana, let us look at some ways to consume them-

Roasted makhana

Roasted makhanas are every household's favourite recipe. Generally, makhanas are soft, but it is tempting to munch on something crunchy try roasted makhana with some flavourful spices. Here is what you need to prepare them: serving(2-3) unit- 3 cups makhana, ¼ teaspoon of Haldi/ turmeric powder, ½ teaspoon of laal Mirchi/ red chilli powder, as per your requirement,  1 teaspoon chaat masala or as per your requirement, rock salt (edible and food grade) as per your requirement, 2 to 3 teaspoon ghee.

Also read | Five winter foods to boost your kids' immunity

Method:

• First, take a pan and heat oil in it.
• When oil starts getting hot add the makhana and roast for a good 10
• minutes on medium flame till they become crisp and crunchy.
• Once they get crunchy properly switch off the flame and instantly add
• all the spice powders and salt.
• Mix it well.
• Lastly, sprinkle the chaat masala powder and again mix well.
• Serve roasted makhana straightaway.
• Or once they cool down, store roasted makhana in an air-tight container

Makhana curry

it is one of the delicious dishes of the club with roti and rice for a full meal. The best thing it is gluten-free and easy to prepare.

Here are the ingredients you need to prepare makhana curry: serving: (4) units, Garam Masala powder - 1 tsp, Cumin seeds - ¼ tsp, Oil - 2 tbsp, Salt - to taste, Coriander leaves - for garnish, Red chilli powder - 2 tsp, Coriander powder - 1 tbsp, Turmeric powder - ½ tsp, Onion - 1 large, Ginger - 1-inch piece, Cashew nuts - 5 whole, Phool Makhana or lotus seeds - 2 cups, Peas - ½ cup and Tomato Puree - 1 cup

Method:

• First of all, we will prepare a paste for which heat a pan with oil.
• Now add some slices of onions and saute till it becomes light brown.
• Next add chopped ginger, garlic and saute it with light hands till it changes colour slightly.
• Take the pan off the stove, add, cashews and saute in the heat of the pan itself. Let it cool down completely.
• Then transfer the mixture to a mixie jar and add little water, grind to a smooth paste. Keep it aside.
• Heat a pan add a few drops of oil and add Phool makhana (lotus seeds)
• and roast over low flame till it gets crunchy. Transfer to a plate and set it aside.
• Add oil to the pan and when it gets warm, add cumin seeds and let it sizzle.
• Add finely chopped onions and saute till it turns pink.
• Now add tomato puree, red chili powder, coriander powder, turmeric powder and mix well.
• Till the oil separates from the mixture cover the pan with a lid and cooks over low flame for 4-5 mins.
• Add fresh peas, salt, ½ cup water, mix well, close with a lid and let it simmer for another 3-4 mins.
• Add roasted phool makhana, simmer for a minute and switch off the stove.
• The Phool makhana will absorb the water and the gravy will thicken as it cools down.
• Garnish with coriander leaves and serve hot with chapatis and pulao.

You can also add makhana to different types of halwa like gajar ka halwa, moong dal halwa and panjiri. Try out these dishes and let us know your experience in the comment section.